9/14-9/21

9.14 - 9.21

Monday

AM

gymnastics work

+

A.  Snatch high pull w/ pause @ knee + snatch from pause @ knee; 50x2, 60x2, 70x2x2

65, 78, 95

B.  Snatch; 70x2, 80x1 x 3

95, 105

C.  Back Squat; 50x5, 60x5, 70x5x3

127.5, 153, 178.5

PM

50 ft. hand over hand sled pull @ 95#

20 ball slams @ 20#

50 double unders

x10 minutes 

I enjoyed this A LOT!

Tuesday

am

A.  Power Clean + FS + Jerk; 50x2, 60x2, 70x2x3, 80x2

85, 100, 115.5, 132

B.  Push Press; x3x5 off feel..nothing over 80%

85, 90, 95, 100,105 (I'm sure that was over 80%.)

C.  Cambered bar good Morning x 8x5

I really like these. Used the naked bar again, but I'm ready to add weight.

PM

3 minutes on the aB - keep HR under 155

2 minutes off and rest

x5

Completed

Wednesday

AM

gymnastics work

+

A.  OH Yoke support walks x 50ft. x 3 sets

95lbs

B.  Clean off blocks @ knee; 50x3, 60x2, 70x3x3 

C.  BB bent over row x 5x5

PM

30 minute EmOM

1 = 5 CTB pull ups

2 = 20 sec. farmers walk @ 55# per hand

3 = 10 TnG thrusters @ 65#

4 = 10 burpees

5 = 15 sec. sled run @ 45# on top

I did not finish this day. it was my rest day due to the jewish holidays, so I did my ActiveLife work, gymnastics and started on your programming but opted to take a break. It served me well as the rest of the week was GREAT.

Thursday

off

Friday

gymnastics work

+

A.  Narrow Grip OHS; 55x1 x 3x3

65, 70, 70 These were wild and tough, with confidence I can handle more weight. The tempo was killer.

B.  Clean; 50x2, 60x2, 70x2x2, 80x2x2

100, 120, 140, 160 I notice when the weight gets heavier I mute my hips. I can get under it because I am short, but I want to fix this.

C.  Back Squat; 50x5, 60x5, 70x5, 80x5x2

127.5, 153, 178.5, 204, Holy SHIT, the last set at 80% was a push.

~rest as needed~

10 minute amrap

5 hang squat cleans @ 75#

3 strict press @ 75#

1 MU

I ABSOLUTELY LOVED THIS WO. I have always been terrible at strict press but this felt really good. I got 9 rounds.

Saturday

A.  Power Snatch; 50x2, 60x2, 70x2, 80x1 rep EmOM x 5

65, 75, 85, 95. These percentages are off. I have a 115 PS that hasn't been tested in forever, so I pushed the numbers up a bit.

B.  Jerk; 50x2, 60x2, 70x2, 80x1x3

90, 105, 125, 140. My jerks finally felt good today. I widened my grip a good amount and it seemed to really help. 

C.  Reverse hyper x 10 reps x 4 sets @ 30-35% of BS 

I don't have a reverse hyper so I just did BE with a 20lb weighted vest. I know that is too light as the weight for the reverse hyper would have been 75lbs. Thoughts on how to better sub this?

+

accumulate 150 cal on aB

every 30 calories

20m plate carry @ 25# per hand

20m seal walk

50m sled drag @ 4 plates

This was fun. The seal walk destroyed my shoes and I think the plate carry can be a bit further. I dragged 125lbs. How much weight were you thinking?